If you are having trouble maintaining a healthy weight you are not alone, an estimated 66 percent of adult Americans are overweight or obese. The key to weight loss is to burn more calories than you eat. One pound of fat equals 3,500 calories, so to lose a pound a week you need to either cut 500 calories a day from your diet, or burn off 500 extra calories a day through exercise. To remain satisfied and full while cutting calories focus on foods that have a low energy density foods, meaning the food has less calories per volume.
Fruits and Vegetables
The Harvard School of Public Health recommends you eat at least 9 servings, which equals 4 1/2 cups, of fruits and vegetables a day. Not only do fruits and vegetables contain the vitamins your body needs, they are high fiber, which means they keep you full longer due to the longer time it takes you to digest them, and are low energy density food options. You should get 45 to 60 percent of you daily calories from carbohydrates and fruits and vegetables are included in this group.
Whole Grains
Grains are made up of a germ, endosperm and bran (See Reference 6). When a grain is refined it goes through a process that removes the bran and germ, and loses a lot of the fiber content (See Reference 6). Whole grains still have their bran and germ and are better choices than refines grains as the fiber they contain will keep you full longer (See Reference 3). Women should get 20 grams of fiber every day and men should get 30 grams (See Reference 7). Examples of whole grains are whole-wheat bread, pasta, and crackers, popcorn, barely, brown rice, oatmeal, and any grain where the world 'whole' is listed in the ingredient before the grain (See Reference 6).
Lean Protein
Protein should make up 10 to 35 percent of your daily calories. Protein comes from animal and plant sources, which are considered equally beneficial protein sources but the protein package, is what you should pay attention to. As an example, beans, nuts, whole grains and seeds are sources of plant protein, and their protein package includes fiber, vitamins and minerals. Red meat, on the other hand, while providing protein also includes high amounts of saturated fat, therefore more calories, so if you want to include it in your diet limit portion size and chose leaner cuts of meat. When choosing animal protein sources, poultry and fish are better sources, and it is recommended you have fish twice a week.
Dairy or Calcium Alternatives
Your body needs calcium for bone health, If using dairy products like milk, cheese, and yogurt as your source of calcium, it is important to pick low fat sources because 1 g of fat has 9 calories a gram. Aim to limit your daily fat intake to 20 to 35 percent. If you do not consume dairy, or are looking for alternative sources of calcium, it is also found in dried beans and legumes as well as dark green, leafy vegetables including kale and collard greens.
References
- Med Line Plus: Weight Control
- Mayo Clinic: Counting
- Mayo Clinic: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Harvard School of Public Health: Vegetables and Fruits
- Mayo Clinic: Healthy Diet: End the Guesswork With These Guidlines
- Mayo Clinic: Whole Grains: Heart Options for a Healthy Heart
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